Drag Curl
How to do the Drag Curl
- 1
Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.
- 2
As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders.
- 3
Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
- 4
Repeat for the recommended amount of repetitions.
How to program the Drag Curl
Sets and reps
As a compound movement, the Drag Curl responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Drag Curl is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Drag Curl work?
The Drag Curl primarily targets the Biceps. It also recruits the Forearms as supporting muscles.
What equipment do I need for the Drag Curl?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Drag Curl should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
